Professor Haagman said: "This method, which has long been regarded as the most effective way to exercise abdominal muscles, has no effect at all. Actually, sit-ups are more suitable for beginners and people with back injuries. Because the abdominal movement in the whole movement is very limited, it doesn't play any role at all. So it's hard for you to see the effect. "

Lie flat with your legs bent 90 degrees and your hands crossed. Chin as far as possible to the knee. Contraction abdomen, chest as close as possible to the knee. Do it once 10- 15.

Action principle: Sit-ups exercise a large area of abdominal muscles, and at the same time force the gluteal flexors to contract and tighten, which is helpful to correct posture and reduce the accumulation of hip fat caused by lack of exercise.

Wrong action of supine clean and jerk b- dumbbell

It has always been regarded as the most effective way to practice the chest muscles, but Professor Haagman said, "In fact, it exercises a small part of the chest muscles. It's useless for your chest muscles, it can only make you give others a big bear hug from time to time. The shoulder joint is not stretched at all. "

Put your hands on the pedal, stretch your shoulders, land on your toes, and keep your feet apart to keep your body in a straight line. Bend your elbow so that your chest is close to the pedal until your shoulders are in line with your elbow. Return to the initial posture and repeat 8- 10 times. If it is too difficult, you can change to a higher pedal. )

Action principle: Push-ups are what we usually call push-ups. It is the most effective way to shape the perfect upper body. Because it exercises the muscles of the chest, shoulders and deltoid at the same time. But many women don't want to do it because it's too difficult. It is relatively easy to do it on the pedal because it reduces the attraction of the earth's gravity.

Wrong action c- sitting and stretching

With the help of equipment, increasing ankle load and stretching leg muscles can really enhance the strength of quadriceps femoris. However, this group of movements can easily strain the ligaments and tendons of the legs. Women's ligaments are very fragile, and research shows that the probability of female ligament strain is 2-4 times that of men.

Stand with an 8- 10-pound dumbbell in each hand facing the pedal.

Step on the pedal with your left leg, stand upright with your left leg, keep your body upright, tighten your hips, and stretch your right leg backwards.

Take back your right leg, lower your body until your right toe touches the ground, lower your left leg and return to your original position.

Leg alternation 10- 15 times. (You can choose a higher pedal to increase the difficulty. )